WOD

072023

By July 19, 2023 No Comments
Thursday, July 20

WOD

Happy Birthday, Roger Cornell!

Warm-Up:
10 Leg swing
75′ Walking lunge
75′ Run
75′ Apple picker
75′ Run
75′ Bear crawl
75′ Run
75′ Carioca
10 Fire hydrant
6 Spiderman lunge
10 Tuck up
Warm-up DU

WOD:
“Annie”
50-40-30-20-10 reps of:
Double unders (2-for-1 singles)
AbMat sit-up

Immediately followed by:
800-600-400m Run
21-15-9 Burpee to a 6″ target

*Record total time for Annie and Run/burpee couplet
**25 minute cap.

Mobility:
5 minute foam roll

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